Seeds vs Almond butter
Nutrition comparison per 100g · USDA Foundation Foods & USDA Foundation Foods
Seeds, pumpkin seeds (pepitas), raw is higher in more vitamins & minerals
Calories (kcal)
Seeds —
Almond butter —
Protein (g)
Seeds 29.9
Almond butter 20.8
Carbs (g)
Seeds 18.7
Almond butter 21.2
Fat (g)
Seeds 40.0
Almond butter 53.0
Fiber (g)
Seeds 5.08
Almond butter 9.72
Quick answers
Which has more protein?
Seeds, pumpkin seeds (pepitas), raw — 29.9g vs 20.8g per 100g.
Which is more nutrient-dense?
Seeds, pumpkin seeds (pepitas), raw scores higher in more vitamins and minerals per 100g, though both foods can be part of a healthy diet.
Full Nutrition Comparison
All values per 100g edible portion. Green = Food A higher · Blue = Food B higher
| Nutrient | Seeds | Almond butter | Diff |
|---|---|---|---|
| Macronutrients | |||
| Water | 6.62 g | 1.75 g | +278% |
| Protein | 29.9 g | 20.8 g | +44% |
| Total lipid (fat) | 40.0 g | 53.0 g | -25% |
| Carbohydrate, by difference | 18.7 g | 21.2 g | -12% |
| Fiber, total dietary | 5.08 g | 9.72 g | -48% |
| Fats & Fatty Acids | |||
| Fatty acids, total saturated | — | 4.25 g | |
| Fatty acids, total monounsaturated | — | 34.7 g | |
| Vitamins | |||
| Thiamin (Vitamin B1) | — | 0.095 mg | |
| Niacin (Vitamin B3) | — | 3.91 mg | |
| Vitamin B-6 — Pyridoxine | — | 0.084 mg | |
| Biotin (Vitamin B7) | — | 42.5 ug | |
| Vitamin E (alpha-tocopherol) | — | 16.7 mg | |
| Minerals | |||
| Calcium, Ca | 37.4 mg | 264 mg | -86% |
| Iron, Fe | 8.36 mg | 4.11 mg | +104% |
| Magnesium, Mg | 500 mg | 268 mg | +87% |
| Phosphorus, P | 1150 mg | 507 mg | +127% |
| Potassium, K | 691 mg | 745 mg | -7% |
| Sodium, Na | 0 mg | 0.996 mg | -100% |
| Zinc, Zn | 6.34 mg | 3.18 mg | +100% |
| Copper, Cu | 1.23 mg | 0.975 mg | +26% |
| Manganese, Mn | 4.12 mg | 2.13 mg | +93% |
| Selenium, Se | 20.5 ug | 0.794 ug | +2485% |
| Other Nutrients | |||
| Energy (Atwater General Factors) | 555 kcal | 645 kcal | -14% |
| Energy (Atwater Specific Factors) | 515 kcal | 603 kcal | -15% |
| Nitrogen | 5.64 g | 4.01 g | +41% |
| Ash | 4.77 g | 3.18 g | +50% |
| Biotin | — | 57.3 ug | |
| Vitamin K1 — Phylloquinone | — | 0 ug | |
| SFA 16:0 (Palmitic acid) | — | 3.30 g | |
| SFA 18:0 (Stearic acid) | — | 0.819 g | |
| MUFA 16:1 c (Omega-7, Palmitoleic acid — cis) | — | 0.247 g | |
| MUFA 18:1 c (Omega-9, Oleic acid — cis) | — | 34.3 g | |
| Fatty acids, total polyunsaturated | — | 12.6 g | |
| PUFA 18:2 n-6 (Omega-6, LA — Linoleic acid) | — | 12.6 g | |
| Tryptophan (EAA) | — | 0.196 g | |
| Threonine (EAA) | — | 0.779 g | |
| Isoleucine (EAA, BCAA) | — | 0.930 g | |
| Leucine (EAA, BCAA) | — | 1.75 g | |
| Lysine (EAA) | — | 0.646 g | |
| Methionine (EAA) | — | 0.189 g | |
| Phenylalanine (EAA) | — | 1.38 g | |
| Tyrosine (conditionally essential) | — | 0.760 g | |
| Valine (EAA, BCAA) | — | 1.09 g | |
| Arginine (conditionally essential) | — | 2.77 g | |
| Histidine (EAA) | — | 0.639 g | |
| Alanine | — | 1.18 g | |
| Aspartic acid | — | 3.01 g | |
| Glutamic acid | — | 7.42 g | |
| Glycine (conditionally essential) | — | 1.65 g | |
| Proline (conditionally essential) | — | 1.12 g | |
| Serine | — | 1.06 g | |
| Hydroxyproline | — | 0.044 g | |
| Cysteine | — | 0.449 g | |
| Daidzein | — | 0 mg | |
| Genistein | — | 0.079 mg | |
| Daidzin | — | 0.028 mg | |
| Genistin | — | 0 mg | |
| Glycitin | — | 0.172 mg | |
* All values per 100g edible portion. Source: USDA Foundation Foods and USDA Foundation Foods. Diff column shows percentage difference relative to Food B.
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